Delicious, nutritious and satisfying, eggs are a go-to food for practically any meal. Last night we made a quick and easy Spanish Omelette, and it turned out awesome! We made one before and I’ve included a pic of that one too. Check out this recipe and learn how to make a mundane weekday dinner feel fancy. Enjoy!

Directions
Grease a 10″ pie plate. You can use a cooking spray. We used liquid lecithin. Peel and slice 4 potatoes. Place potatoes in microwave safe bowl and cook for 4-5 minutes until just tender (not fully cooked).

In a mixing bowl, whisk 8 medium eggs. Mix in the cottage cheese until well-incorporated. Add thyme, rosemary, savory, salt and pepper.
Empty contents of skillet (potato, onion and garlic) into pie plate. Pour egg/cottage cheese mixture over pie plate. Make sure potatoes are covered. Sprinkle cut up young garlic tops on top and poke them in. FYI it was the young garlic that absolutely made this omelette.

Sprinkle 1/2-1 cup grated cheese on top. We used colby jack. Sprinkling the cheese on top gives it a golden brown color and a nice chewy skin. You can also mix your favorite cheese into the potato/egg mixture. Garnish with sliced tomatoes.

Cook for 40 minutes.

Stick a knife into the omelette. If the knife comes out clean, then the omelette is done. Let sit 10-15 minutes, then serve.

Have you ever had a muscle knot that seemed to take forever to go away? Have you ever needed your back or neck rubbed but no one was around to give you a hand? Have you ever wanted to schedule an appointment with a massage therapist but couldn’t fit it in the budget? Then you need to check out the Body Back Buddy Trigger Point Massager. I recently ordered one from Amazon.com and have used it several times. Watch my video and hear what I have to say about it.

How should you celebrate your birthday? With pushups of course. This year I made it a little more difficult by taking a narrow foot stance, staying on the tips of my toes and getting full extension in my arms with each press. Oh yeah, and being one year older made it more challenging too. Enjoy!

Hopefully my attempt at alliteration grabbed your attention. Did it work? Then let’s get down to business. How do you roll when it comes to Japanese sushi? Nigiri, maki, temaki or sashimi? For me it’s sashimi every time. Why? What’s the difference? Let’s start with nigiri sushi. From the word “nigiru”, which means “to grasp/grip”, nigiri sushi has a block of vinegard rice on which the raw fish sits. The formed rice makes it easy to pick up with your hand or chopsticks. Maki sushi, from “maku”, which means “to wrap/roll”, is wrapped in seaweed (called “nori”). These rolls don’t always contain raw fish. Vegetables (raw or cooked), tofu, avocado, cucumber, grilled egg and cooked chicken are common ingredients. Temaki, meaning “hand-rolled”, is generally cone-shaped with the same ingredients as other sushi. My personal favorite is sashimi. Meaning “sliced body”, sashimi is the fish from nigiri sans rice. It’s pure, clean, unadulterated and simplistic. And just to let you in on a not-so-secret secret, sashimi is considered the finest dish in Japanese formal dining by many Japanese chefs.

Sashimi is not masked with competing or overwhelming sauces and marinades. And this might sound like something you’ve heard from a food blogger or TV travel host, but you can really taste the ocean where the fish once swam. Plus I always leave satisfied. Never bloated. Compare that to a Friday fish fry? Sorry folks, but it’s not even on the same spectrum. Without getting too personal, my body was clearly not meant to ingest fish, or any food for that matter, that’s been battered and deep fried. Why? Gas, gas, gas. If I am going to eat fish from the Great Lakes (like perch, whitefish, salmon or walleye), then lightly sautéed or a quick grill is the way to go.

For you foodies who like to be filled, I’ve noticed that some sushi chefs slice larger pieces of fish for sashimi than for nigiri. Or maybe it’s just because I often sit at the bar watching intently and intensely, drooling and generally looking really hungry. Over the years I have developed a greater appreciation for fish. Some fish are firm, flaky or soft. If you have had sushi that smells or tastes fishy, then the fish is not fresh. Get your money back. Same thing if the fish is overly chewy, stringy or tough. It’s old. Clearly not all fish have the same chewiness. Take squid, for example. You definitely need to use more of your molars.

Omakase or “chef’s choice” is by far the best way to go to experience sashimi. Why? You are asking the chef to show off his talent and do his best to give you the freshest fish of the day. A good bet is the sushi chef was at the fish market that morning and personally hand-picked the seafood.

Eric, what about the health benefits? You haven’t talked about protein or Omega 3s. Click here for Sashimi Nutrition Facts. If you’re too lazy to click on the link, I can sum it up by saying that the majority of fish served contain 6-7 grams of protein per 1 ounce serving. So yes, Ken, we have ingested over 150 grams of protein from fish in a sitting before. And it was all delicious.

So where should you go for excellent sushi in Madison? The answer is easy. Muramoto at Hilldale Mall. The fish quality is top notch. Always fresh. Try to avoid busy times if you can. They do a huge business when it comes to take-out, so your order will be competing with a lot of pick-ups. Their service is good too. The servers are knowledgable and friendly. Although again when it is busy, they can become a little frenetic. But what do you expect at 6pm on a Saturday right? The last time I was there, I sat at the bar ordered a Sapporo and some edamame. It might feel a little intimidating at first to sit at the bar, but part of the whole gastronomical experience that most people miss, in my opinion, is watching the chef prepare the food followed by the presentation. Watch how the chef slices and prepares the fish, lays them gently and precisely on sliced Asian white radish and/or single leaves of the Shiso herb. If you want to show your appreciation to the chef, buy him a beer or some sake. Wasabi and pickled ginger (both are antibacterial) are a must. In between the different fish, eat some ginger. It cleanses the pallet and soothes your stomach. If you feel a little carbohydrate-deprived, don’t worry. A bowl of white rice very often accompanies the meal.

Are you getting hungry? I sure am. So the next time you’re thinking fish on Friday, think seafood and think sashimi.

Are you having a tough time staying focused on your health and fitness goals? Not feeling properly motivated? Need a kick in the butt? Then watch my short video and learn a strategy to get in shape while helping others at the same time.

Do you know who Jack Lalanne is? Let me give you a few hints. In 1936 he opened one of the nation’s first fitness gyms in Oakland, California. He hosted The Jack Lalanne Show between 1953 and 1985. I recall watching some of these as a kid. He invented the Juice Tiger. I clearly remember the infomercial and his stretch jumpsuits. He invented the Smith Machine. Practically every gym has some version of it. He set a push-up record. Over 1,000 push-ups in 23 minutes! Amazing!

Jack Lalanne was promoting health and fitness through his own television show, as a motivational speaker and prolific author years before Jillian Michaels, Gunnar Peterson, Susan Powter, Tony Little, Arnold Schwarzenegger, Jane Fonda, Richard Simmons, Steve Reeves and countless others. If you’re not familiar with some of these people, read up on them. For his time, Jack was seen as a bit of an oddity and was known for his incredible feats of strength and endurance. On numerous occasions, he swam in open waters while handcuffed and/or towing boats. Some people saw these as gimmicks. But he was the real deal. Not only did he talk the talk, but he walked the walk.

Energetic, passionate, charismatic and unbelievably fit, Jack influenced generations of people with his commonsense approach to wellness. He preached daily exercise, having a positive attitude and a low sugar diet. Does this sound familiar?

If you have never watched one of his shows before, check out this candid video where he talks directly to his TV viewing audience about unhappy people and their emotional and mental well-being. Enjoy!

Just reading the title makes you want to stretch your neck and rub your shoulders. Doesn’t it? The answer to “Do you need a massage?” is YES. You need a massage. Why? Because you’ve had injuries. Because you don’t stretch enough. Because you sit at a desk all day long. Because you have intense workouts. Because you woke up with a crick in your neck. Because you want to improve your exercise performance. Because it feels good. Because your spouse’s hands tire so quickly. Because you want to treat yourself. Any and all of these are good reasons to schedule a massage.

Yesterday I got a 1-hour massage by Robb Seal of Premier Bodywork LLC. How was it? Will I go back? Just keep reading.

Robb and I met at a High Tech Happy Hour in January. After a short conversation, I expressed interest not only for myself, but for my clients too. Being able to refer a skilled massage therapist is a value-add for my business. So I scheduled an appointment for March 1st.

Just walking into his office at 715 Hill Street #122, I started to feel relaxed. Was is the decor, the gentle music, the anticipation of healing hands? Probably all of the above. A health history form/questionnaire attached to a clipboard was waiting for me on a chair. After I filled it out, Robb and I talked about any immediate issues or concerns I had. Three hours later, I was on the table. Just kidding. It was a couple minutes. Unfortunately I have a laundry list of injuries due to car accidents, sports, overuse and my body just reminding me that I’m not all that and a bag of chips. My goal in getting a massage by Robb was two-fold: 1) help fix/repair any of my various muscular and fascia issues and 2) see how comfortable I would be referring him. Now, let me back up a second. Clearly, I was willing to get on his table after our initial meeting. Robb has thousands of hours of experience and uses the vocabulary of a healer. Not the typical rub and fluff massage you might get at a spa. That type of a massage has a place, but that’s not what I was looking for and that’s not what most of my clients are interested in either.

Okay, back to the story. After I got on the table, he started palpating (using his hands to examine and feel around). I noticed how intuitive he was as he let his experience and knowledge guide him. There were areas that I asked him to address and parts that I forgot to note on the questionnaire that he quickly discovered. A true professional. He used a combination of deep tissue, myofascial and trigger point work. How could I tell? Just a reminder, I did massage for eight years back in California. Had my table and chair and worked at both a physical therapy clinic and a hotel spa. Plus I have received many massages over the years. I could tell that Robb was not your typical massage therapist when he said that he could have his hands on my left shoulder for 30 minutes. Compare that to your fluff and buff massage technician. Robb is a healer.

In addition to being highly competent and intuitive, Robb tried to balance out the massage by touching on most parts of the body. If he worked on hamstrings and hips, for example, he spent at least a few minutes balancing it out by addressing the quads. While my face was in the face cradle I laughed that I could get a 100 hour massage since I had so much “stuff” going on. Robb didn’t disagree.

When we were done, I polished off the glass of water he had waiting for me. Very professional. We chatted briefly as he had another appointment showing up in a few minutes. I told him that I was very interested to see how I would feel that night and the next day. He reminded me that things would continue to release over the next 48 hours. When I got home, I was ravenous and devoured the chicken and vegetable stir fry that I had made earlier. In bed I did some light stretching and noticed significant improvement in my range of motion and reduced pain in my right hip/piriformis.

How about this morning? Great! A little sore where he spent more time and used more localized pressure. As an aside, I attended the Middleton Chamber Breakfast today, and my friend, AJ Sue, asked me how I was doing. A simple question. I answered him that I was processing yesterday’s massage and how I was feeling. Not in a concerned way, but more introspective. I consider myself to be very body aware and I wanted to pay attention to what my body was telling me about the massage. I forgot to mention that after I got home from my massage appointment, I felt lighter and could walk up the stairs easier. I also felt like I could breathe deeper. So Eric, it sounds like you had a good massage and can highly recommend him. Absolutely! Robb is extremely competent, professional, intuitive and sensitive. I will go back soon, and I hope you book an appointment with him too. Thanks again, Robb!

Stuffed squash is one of my favorite dishes, especially on a cold winter day. A great thing about squash is their hardiness. They will last quite a while indoors in a cool, dry place. So your fall squash harvest can be feeding you well into the winter.

The Crookneck Yellow Squash is similar to my Zuccanoes Recipe except that the skin is tougher. If you’d prefer, you can use the squash just as a serving vessel, or depending on how you prepare it, you can eat the skin as well. I did. It was a little fibrous but tasted good.

Other than my Babolat tennis shoes, my last two athletic shoes have been Skechers. Lightweight with a mesh fabric upper, memory foam insole and a flexible outsole. Not your typical trainers, but they have worked unbelievably well for me. In the good ‘ol days I was a fan of Adidas running shoes. Granted I was an avid runner at the time, so that made sense. But I also wore them to the gym to train clients and for my own workouts. Features changed over time, and I moved on to Sauconys and Mizunos. I even owned a pair of Otomix bodybuilder shoes. So how did I shift to Sketchers? I just happened to drop by our DSW at Greenway Station — my big bro would always tell me how he’d find deals on the discounted shelves in California. As luck would have it, I found a pair of Sketchers Men’s Skech Flex Sneakers. They were sooooooo comfortable. I literally smiled when I put them on. I have had those shoes for two years. Yes, I know that breaks many rules about how long you’re “suppose” to own a pair of shoes. I still wear them once in a while.

My next pair of Skechers was similar but had slightly more support. The upper was a combination of mesh and synthetic. For long periods of standing and/or doing “light” workouts, these shoes are fine. But for long walks, running or other activities that require more lateral support, these don’t cut it. Thus I recently ordered the Skechers Sport Men’s Skech Air 2.0 Brain Freeze. Unlike the previous two Sketcher’s, my feet are still breaking them in. If you’re like me, my feet are NOT symmetrical. It’s a running joke in my house about how “I broke the big toe on my right foot in a soccer game when I was 12” and how it never healed properly. Ohhh, poor Eric. Needless to say, that has greatly impacted my shoe choices. These Sketchers are slightly heavier, have more grip and more lateral support. Also it keeps the foot in a neutral position. Absolutely no supination (rolling your ankles out and pushing off of your pinky toe) or pronation (ankles rolling in and pushing off of the big toe). I went for a long walk the other day and felt great. A little toe rubbing, but with my issues, that’s to be expected.

After my walk, I went to the gym and did some cardio on a step mill. Again I felt supported and comfortable. Feet were breathing well. Then I did a number of bodyweight calisthenic exercises and finished with some free weight resistance exercises. I even noticed how “centered” I felt doing standing dumbbell biceps curls. Plus I think these shoes boost me up to almost 5’8″ :-)

Eric, what about your Babolat tennis shoes you mentioned earlier? For tennis, they are incredible. They offer tons of support, lateral stability and durability. Okay for lifting and walking but awful for standing for long periods of time or straight up running. When I put them on, it’s like a switch has been turned. I want to start moving quickly, shift side to side, pivot, etc. These shoes are like race horses in the gates. They want to get out there and do what they’ve been designed to do.

If you’re looking to experience a light weight shoe with Memory Foam insole then Skechers Sport Men’s Skech Air 2.0 Brain Freeze is a great choice. Wait a second! What’s that I see on Amazon.com? The Skechers Sport Men’s Skech Air 2.0 Zero Gravity? Might have to give those a try too.

The other day, I set my video camera on a tripod, hit record and just let it go. My goal? To give honest, non-sugar-coated answers to some of the most common health and fitness questions. Watch my 15-minute video.